Главная страница > Материалы журнала > Физкультура > Гимнастический мяч: комплекс пренатал.

Гимнастический мяч: комплекс пренатал.

Во время беременности легкая физическая нагрузка совсем не повредит. Например, гимнастика для беременных с использованием мяча-фитбола – очень щадящий и приятный способ поддерживать физическую форму! Комплекс упражнений с использованием специального гимнастического мяча поможет будущим мамам поддержать не только мышечный тонус, но и снять напряжение с мышц и суставов.

Перед началом занятий на фитболе следует разогреть и подготовить тело. Выполните самомассаж шеи, головы, груди, поясницы, ягодиц и ног. Важно подготовить суставы к нагрузке, для этого сделайте щадящий комплекс гимнастики для суставов. И только после этого можно приступать к основному комплексу упражнений.

упражнение 1

Исходное положение: сидя на фитболе.

На выдохе: наклоните голову вправо, сохраняя ровную спину, сводя лопатки.

На вдохе: вернитесь в исходное положение.

Повторить: 12–15 раз с наклонами вправо и влево.

Результат: растягивание мышц шеи и снятие напряжения с верхней части спины.

упражнение 2

Исходное положение: сидя на фитболе, прямая спина, руки на бедра.

На выдохе: прижмите подбородок к груди, округлите спину, подкручивая таз вперед.

На вдохе: вернитесь в исходное положение.

Повторить: 12–15 раз.

Результат: упражнение направлено на улучшение подвижности позвоночника и снятие напряжения в области поясницы.

упражнение 3

Исходное положение: сидя на мяче, широкая постановка ног, колено направлено в ту же сторону что и стопа; спина прямая.

На выдохе: выполняем выпад вправо, сохраняя вес тела на мяче.

На вдохе: вернитесь в исходное положение.

Повторить: 10–12 раз для каждой ноги.

Результат: упражнение направлено на растягивание внутренней поверхности бедер.

упражнение 4

Исходное положение: опираясь на одно колено и мяч, шагните другой ногой в положение выпад вперед.

На выдохе: продолжая опираться на мяч, подайте корпус вперед до ощущения растяжения передней части бедра, задержитесь в этом положении на несколько секунд.

На вдохе: вернитесь в исходное положение, поменяйте опорную ногу и повторите упражнение с другой ноги.

Повторить: попеременно 10 раз.

Примечание: в исходном положении колени согнуты под прямым углом.

Результат: упражнение направлено на растягивание передней поверхности бедер.

упражнение 5

Исходное положение: встаньте на колени, правая рука – в упоре на пол, левая рука согнута в локте под углом в 90°, ладонь на мяче.

На вдохе: откатите мяч вперед.

На выдохе: вернитесь в исходное положение.

Повторить: 6–8 раз.

Примечание: сохраняем прямую спину, не прогибаемся в пояснице, корпус неподвижен.

Результат: упражнение укрепляет мышцы – разгибатели позвоночника и мышцы плечевого пояса.

Упражнение 6

Исходное положение: сидя на коленях, стопы вместе, колени врозь, спина прямая, ладони на мяче.

На выдохе: откатываем мяч вперед, вытягивая корпус и руки в прямую линию.

На вдохе: возвращаемся в исходное положение.

Повторить: 10—12 раз.

Результат: упражнение растягивает мышцы разгибатели позвоночника, снимает напряжение со спины.

Внимание! Занятия с фитболом требуют некоторой подготовленности для поддержания равновесия. Освойте сначала азы упражнений на гимнастическом мяче и на первое время не откатывайте мяч от стены, что бы была дополнительная опора. Хорошей вам тренировки и легких родов!

Благодарим клуб World Class Lady’s за помощь в подготовке материала

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